The shoulder is the most common dislocated joint in the body and the Royal College of Surgeons of England reports that around 95 percent of shoulder dislocations are anterior. The possibility of subsequent dislocations is as high as 90 percent for people under the age of 30 years old, according to "International of Orthopedics." Exercises that stabilize the shoulder joint can lower the chance of re-dislocating.
Wall Walks
Establishing range of motion is important to prevent shoulder stiffness. Stand facing a wall with the affected arm by your side. Begin to walk the fingers up the wall until a mild but tolerable pull is felt in the shoulder. Walk the arm back down to the starting position. Wall walk for three minutes, progress this exercise by gradually increasing range of motion and increasing time to five minutes.
Isometric Internal Rotation
The goal of isometrics is to maintain or restore muscle function. Place a folded hand towel between the waist and inside part of your elbow. Bend the elbow 90 degrees and stand facing the corner of a wall. Place the palm of the hand flat against the wall. Push the hand against the wall and hold the contraction for 5 seconds. Repeat 10 times.
Isometric External Rotation
Place a folded hand towel between the waist and inside part of your elbow. Bend the elbow 90 degrees and stand with the injured arm against a wall. Place the back side of the hand against the wall, keeping the hand flat. Push the hand against the wall and hold the contraction for 5 seconds. Repeat 10 times.
Isometric Shoulder Extension
Stand with the back against the wall arms straight and rested next to the body. With the injured arm, push the palm of the hand back into the wall. Keeping your arms straight, hold for 5 seconds; repeat 10 times.
Isometric Shoulder Flexion
Stand facing a wall arms straight and rested next to the body. With the injured arm, push the top of the hand forward into the wall. Keeping your arms straight, hold for 5 seconds. Repeat 10 times.
Low Rows
The rhomboids assist with scapular stabilization. Start with a 3-foot long Thera-band. Fold it in half and tie a knot at the top; place the knotted end in a door jamb at door knob level. Grab the band with both hands and pull it until taut. Stand upright, with your shoulders back and relaxed. Elbows must both be bent to 90 degrees, with the forearms parallel to the floor. Pull the elbows straight back and imagine pinching the shoulder blades together. Slowly return to starting position and repeat. Perform this exercise for three sets of 15.
References
- " Annals of The Royal College of Surgeons of England"; Anterior Dislocation; Steven Cutts, Mark Prempeh, and Steven Drew; 2009
- "Journal of Canada Chiropratic Associations";Traumatic Anterior Shoulder Dislocation: a Case Study of Nonoperative Management in a Mixed Martial Arts Athlete; Kevin Sims, BHSc, DC and Andreo Spina, BKin, DC, FCCSS(C);2009
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